Notes: Jerk springs - This is a jerk dip squat, but with a focus on a quick change of direction in the bottom of the dip (trying to "bounce" at the bottom). Return to the top without and immediately return to the bottom of the next rep to complete the series in rapid succession.

Week 5

10 Comments

LP

2010-02-21

Have I missed something? What's a jerk spring? Is it different from a jerk dip/squat?

Ah. I see you have added a note to the posted workout.
If the bar is heavy enough, should we be trying to synchronize ourselves with the flex/oscillation of the shaft? it would seem that this would require a bit of a pause at the bottom, unless you really went slow on the way down...
I don't think I've ever seen you post this before; just curious - what is the reasoning behind this exercise? develop the stretch reflex of the quads? What is the diffrerent training effect compared to a standard jerk dip squat, and why shouldn't I do ALL my jerk dip squats like this?

Greg Everett

2010-02-22

LP - Springs are to improve elasticity in the bottom of the dip; dip squats are to improve basic postural/positional strength. If you pause for the whip of the bar, you will miss it.

Had limited time this morning
Power snatch up to 60kg, then 45kg x 2 x 4
Power Clean up to 80kg, then 60 x 2 x 4
Didn't get the thread on jerk springs - not really sure I am jerking enough for this to be effective. Really need to build a better strength base (and add about 10kg of muscle mass to my lean 69kg frame - I just don't want to go through the pain and expense of buying all new uniforms).

Mark Gleason

2010-02-24

Coming off a pelvis/SI injury suffered from slipping of pullup bars and landing on edge of stack of ill-place bumper plates...still some lingering pain, but hell, I'm getting older - time to get used to that...back at'er.
PS - 64; 50 x 2 x 4
PJ - 90; 68 x 2 x4
Pain set in pretty badly, called it a day.

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